Hill Health Magazine Fall 2008

Top Health Tips, A to Z 

This special edition of Hill Health is filled with some of our top tips for living well – from apples and baby aspirin to yoga and getting your Zzzs.

We at Hill Physicians Medical Group believe that your health is more than just the absence of disease. It’s about taking care of yourself and your loved  ones at each stage of life. It’s about living well, whether or not you have a health condition. It’s about maintaining a balanced lifestyle and nurturing your body, mind and spirit.

We hope you enjoy this special issue. We welcome your questions and feedback. Write to us to share your opinion.

 

Jump to a Health Tip:

A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y | Z

A: Apples

This fall, plan an apple-picking adventure at a local orchard. At just 80 calories, one medium apple (with peel) delivers four grams of fiber plus potassium, vitamin C and disease-fighting antioxidants. Research links apples to decreased cholesterol levels and reduced risk of heart disease, certain cancers and type 2 diabetes.

Capitalize on this season’s harvest. Try our apple pizza recipe. For snacking, consider California’s crisp Braeburn variety or Red Delicious. For a tart taste, try the Cripps Pink or green Sierra Beauty. Remember to enjoy apple pies and other sweets in moderation.

More information: Find an orchard near you

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B: Baby Aspirin 

Research says daily low-dose aspirin – about one-quarter of an adult aspirin or one baby aspirin – is optimal to reduce heart attack risk. Higher doses might not enhance protection, but increase risk of gastrointestinal bleeding and ulcers.

Aspirin therapy is not for everyone, though, so discuss it with your doctor.

“Routine use of aspirin is not warranted unless there is some risk, such as hypertension, diabetes, high cholesterol and a family history of heart problems,” says Jeff Carlson, MD, a Hill Physicians cardiologist in Fremont. “At-risk men clearly benefit, but research shows that women might benefit less.”

Last year the American Heart Association released aspirin therapy recommendations for heart disease prevention in women:

Women at high risk: 75-325 milligrams daily, if heart-related benefits outweigh risk of bleeding and complications.

Women age 65 and older: 81 milligrams daily or 100 milligrams every other day, if blood pressure is controlled and benefits outweigh risks.

Healthy women under age 65: Reduce heart attack risk with lifestyle changes. Aspirin therapy is not recommended to prevent heart attacks but might be recommended for stroke prevention if benefits outweigh risks.

High risk includes those with diabetes, high cholesterol, an apple-shaped body and other vascular and renal diseases.

 

More information: Should I take daily aspirin to prevent a heart attack or stroke? | Low-dose aspirin therapy

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C: Car seats 

“A car seat made for your child’s age and size can make all the difference in a crash,” says Jackie Agee, MD, a Hill Physicians pediatrician in Sacramento. “But choosing and properly installing a seat can be challenging. More than half of all car seats are set up incorrectly.”

Secure car seats tightly in your vehicle’s back seat according to the manufacturer’s instructions, allowing no more than one inch of movement in any direction. Local inspection stations are available and provide guidance on proper installation; click here to find a location near you.

Choosing a Car Seat

Age	Acceptable Seat Types	When to Use
Infants	Infant-only or rear-facing convertible	Until 1 year of age and at least 20 pounds.
Toddlers and preschoolers	Convertible, combination or forward-facing	Until child reaches seat's weight limit or 40 pounds.
School-aged children	Booster	Until adult seat belt fits correctly, usually when child is 4 feet 9 inches tall.
Older children, teenagers and adults	Seat belt with shoulder strap	Always! Unless front passenger airbag can be turned off, children under 13 should ride in back seat.

 

Tip: Always position yourself and other front seat passengers as far back from front airbags as possible.

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D: DASH Diet 

A recent study suggests the DASH (Dietary Approaches to Stop Hypertension) diet – known to lower blood pressure and cholesterol – also might be effective for losing weight and keeping it off. DASH emphasizes fruits, vegetables and fat-free and low-fat dairy and encourages whole grains, fish, poultry and nuts while limiting red meat, sweets and sweetened beverages.

For some, DASH can be hard to follow. If you’re struggling to stick to it, try one small change such as replacing high-sodium snacks with fresh fruit. When you consistently reach for that apple instead of those chips, add more elements of the diet, such as increasing your vegetable intake and choosing leaner poultry and meats.

More information: Download the National Institutes of Health’s guide to the DASH diet

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E: Ergonomics

To reduce injury risk and increase comfort and safety, aim for ergonomically correct posture and movements.

• Stand with your chest high, shoulders back, abdominal muscles in and head held straight.
• When standing, periodically shift weight by walking or resting one foot on a step or block.
• Don’t slouch when seated. Scottish researchers found that sitting in a supported, slightly reclined position puts less pressure on the lower back than sitting upright. Study authors recommend a 135-degree torso-thigh angle: Sit with hips a few inches higher than knees; rest feet flat and recline slightly. Place a small pillow behind the lower back if necessary.
• Bend at the knees and avoid twisting motions to prevent back strain when lifting.
• Office workers: Keep tops of computer monitors at eye level or slightly below and align hands, wrists and forearms when typing.
• Health workers: Push – don’t pull – beds and equipment carts.
• Construction professionals: Choose tools with coated handles to reduce the impact of vibrations.

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F: FIT and IFOBT 

You’re over 50 and you know colon cancer can be prevented through colorectal cancer screening. You also know that having a colonoscopy every 10 years is the best way to find polyps that, if left undiscovered and untreated, can turn into cancer. Despite knowing this, you still haven’t scheduled your colonoscopy. Maybe you’re too busy, don’t want to do the pre-exam preparation or are too nervous about the procedure itself. A fecal immunochemical test (FIT) or immunochemical fecal occult blood test (IFOBT) every year could be an option for you. These simple, non-invasive tests look for blood in the stool.

Like with the fecal occult blood test (FOBT), you will need to collect a stool sample for a FIT or IFOBT test. Unlike the FOBT, no special diet is required before this test, making it even easier and more accurate than an FOBT. While collecting a stool sample might not be appealing, it is a small price to pay to improve your chance of finding colorectal cancer earlier. While colonoscopy remains the gold standard among colorectal cancer screening methods, the best colorectal cancer screening test is the one you actually get done. Talk with your doctor about choices in colorectal cancer screening, including an annual FIT or IFOBT.

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G: Generics

Did you know you could be saving hundreds of dollars a year by choosing generic drugs? Brand-name medication copays can cost two to three times as much as the equivalent generic. For example, if your copay for generic medications is $15 per month, you might pay $30 for a preferred brand medication or $50 for a non-preferred brand. That adds up to $420 more than the cost of the generic equivalent per medication, per year! How much could you be saving?

Annual out-of-pocket cost

# of prescriptions	Generic copay: $15*	Preferred brand copay: $30*	Non-preferred brand copay: $50*	Potential Savings
1	$180	$360	$600	Up to $420
2	$360	$720	$1,200	Up to $840
3	$540	$1,080	$1,800	Up to $1,260
4	$720	$1,440	$2,400	Up to $1,680

*Example copays. Check with your health plan to determine your actual copay amounts.

 

Generic medications have the same active ingredients as brand-name drugs and sometimes even are manufactured by the same company. They go through the same rigorous approval process as brand-name drugs.

Because many generics have been on the market longer than new branded medications, generally more is known about managing these medications and their side effects.

Drugs work differently in different people regardless of whether you’re taking a brand-name or generic medication. If you currently are taking a brand-name drug, ask your physician or pharmacist if a generic is available. Then talk to your healthcare provider to determine if switching to a generic medication is right for you.

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H: Happiness 

A cheery outlook has positive health impacts: Research links optimism with reduced stress, blood pressure and cardiovascular problems. In a long-term study of heart disease patients, the death rate was twice as high among those feeling pessimistic about their recovery compared to optimists. Another report links positive emotions with increased resistance to colds and flu.

A Happiness How-To

The secret to happiness rests, in part, within you. To boost happiness, reflect on the good in your life and keep mistakes and challenges in perspective. Choose friends whose values and standard of living match yours. Then stop comparing yourself to people with more money and possessions; research shows that they actually are not happier and that striving to be like them will increase your dissatisfaction. Instead, focus on appreciating what you have and what you realistically can achieve. Over time, you will realize your own power to affect positive change in your life.

More ways to boost your outlook

• Express gratitude. Each week, write down five things for which you are grateful. Read your list daily.
• Strike a balance. Maintain balance between work and home life.
• Be social. Surround yourself with family and friends. Join a new club or sign up for a sports league.
• Help others. Volunteer or donate to a cause that inspires you. Perform random acts of kindness.
• Find purpose. Spending your time on compelling and enjoyable work – paid or not – gives you a stronger sense of satisfaction.

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I: Inflammation

Inflammation is the body’s natural reaction to injury and illness: It produces the swelling, redness or fever we experience when immune cells battle infection. Left unchecked, however, inflammation becomes harmful. Chronic inflammation can loosen arterial plaque, triggering heart attack and stroke, and research links it to Alzheimer’s, diabetes and cancer.

“To fight inflammation and promote wellness, eat plenty of fruits, vegetables and whole grains every day,” says Christine Salazar, RD, a Hill Physicians dietitian in Stockton. “Omega-3 fatty acids from fish, ground flaxseed and pumpkin seeds are beneficial, as is limiting high-sugar candy, pastries and pre-sweetened cereals.”

To prevent inflammation:

• Read food labels. Choose whole-grain products.
• Eliminate trans-fats found in margarines, fast food and packaged foods.
• Limit high-fat meats.
• Replace white bread and pastas with brown rice, barley and whole-grain pastas.
• Cook with extra virgin olive oil.
• Snack on walnuts, apples and low-fat yogurt instead of crackers, cookies or chips.
• Drink water, green tea or black tea instead of sugary juices and sodas.
• Exercise regularly.
• Consider daily fish oil supplements containing 0.3-0.5 gram eicosapentaenoic acid (EPA) and 0.8-1.1 grams docosahexaenoic acid (DHA) if you do not regularly eat fish.
• Consider daily aspirin if you are at high risk for heart disease or stroke. (See Baby Aspirin to learn more, then discuss with your physician.)

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J: Joints 

If joint pain affects you, consider these strategies to encourage joint health.

Slim down. Every pound of body weight places four pounds of pressure per step on the knees. Losing 10 pounds translates to 48,000 fewer pounds of pressure per mile walked.

Stretch. Regular stretching keeps joints, muscles and ligaments limber and strong, while reducing injury risk, lowering stress and encouraging weight loss.

Strength train. Weight-bearing exercise builds bone density and protects joints by strengthening the muscles that stabilize them. For better results, combine strength training with low-impact activities such as swimming or water aerobics.

Glucosamine and chondroitin. Though study results are mixed, some find glucosamine or glucosamine plus chondroitin helpful and they appear to do no harm. To determine if these supplements are helpful for you, try 1,500 milligrams of glucosamine in one or divided doses daily* with or without 400-1,200 milligrams chondroitin in one or divided doses daily*, then evaluate your pain level after three months.

*Dosing for adults 18 years and older.

 

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K: Knowledge

Gathering knowledge is the first step toward lifelong wellness – and Hill Physicians is here to help. We offer resources designed to educate and inspire as you work toward your health goals.

Our class topics include blood pressure, diabetes, nutrition and weight management, insomnia, depression and more. Some classes are taught over the telephone; others are located right in your community. Many are free. See pages 7-10 to learn more.

Our online health information centers and health library on www.HillPhysicians.com offer current, medically reviewed health information that you can trust. We also offer tools to help you communicate online with your Hill Physician and reduce your stress level.

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L: Lutein and Zeaxanthin 

Researchers increasingly are studying the link between good vision and lutein and zeaxanthin, antioxidants found in the retina. Lutein and zeaxanthin work together to absorb harmful ultraviolet light. While current evidence is limited, several population-based studies suggest that six milligrams daily of lutein and zeaxanthin combined reduces the risk of cataracts and age-related macular degeneration. Stronger evidence shows this dose also can help improve vision for those who already have cataracts or certain types of age-related macular degeneration.

To promote eye health and overall nutrition, incorporate at least five servings of antioxidant-rich fruits and vegetables such as corn, broccoli, mangoes, squash and dark, leafy greens into your daily menu. This can provide five to six milligrams of lutein and zeaxanthin. There is no evidence that supplements marketed as “eye formulas” provide preventive benefits.

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M: Mindfulness

Mindfulness is the practice of increasing awareness in day-to-day life without judging it as good or bad. It is experiencing each moment, no matter how difficult or intense, with serenity and clarity. Mindfulness meditation can reduce stress and promote emotional stability. Researchers believe the calming impact of meditation might also ease symptoms of chronic pain, asthma, high blood pressure and depression.

Mindful Eating Exercise

Try the following mindfulness activity at your next meal. Then apply this mindfulness to other daily activities such as driving or walking.

• Before your first bite, sit quietly and take a few deep breaths.
• Notice the food on your plate. Take in your meal completely: the aroma, various colors and where it came from. How do you feel about eating it?
• Slowly take the first bite, noticing how it feels. Chew slowly, focusing on taste and texture.
• If you start thinking about your next bite, refocus on the food inside your mouth. Place your utensil down for a moment.
• Prepare to swallow, noting your intention. Then feel the sensation of swallowing. Reflect on the flavor and experience of eating mindfully.
• Continue observing each bite this way, noting how quickly and how much you are eating, how your body responds to receiving the meal and your motivation for continuing to eat.

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N: NEAT 

In a recent Mayo Clinic study, people who stood, tapped their toes and moved more often burned 350 extra calories a day due to NEAT. NEAT, or non-exercise activity thermogenesis, refers to energy burned as we walk, talk and move through each day. Though it’s not exercise in the traditional sense, these movements can counteract a sedentary lifestyle and melt away fat.

Increasing your NEAT level 

• Pace around the office when you’re on the phone or take a walk while meeting with colleagues.
• Do a few crunches before you get out of bed and dance as you get dressed in the morning.
• Wash the car and do household chores yourself.
• Skip the bleachers – stand as you watch your child’s weekend game.
• Chop your own vegetables for dinner, jump rope with the kids while dinner is cooking and hand wash the dishes when you’re done.

Even minor movements burn calories and, when paired with a nutritious diet, lead to weight loss over time.

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O: Options

Do you struggle to balance multiple hobbies, social activities, work and family life? With so many opportunities and limited time, it’s easy to feel overwhelmed. Ultimately, in trying to keep options open, we can end up stretched thin and stressed out.

Letting Go of Unimportant Things

In studying how people make choices, researchers at the Massachusetts Institute of Technology found that we perceive relationships and objects as more valuable when we fear losing them. As a result, we spend time and energy staying connected to them to avoid feelings of loss. Often these people or things really are not a significant part of our lives.

Saying Goodbye to Possibilities

Choosing one job or one romantic partner over another might mean eliminating future possibilities. But, at the same time, it allows you to center on what is most important to you. While dealing with the initial loss is difficult, keeping too many doors open can be emotionally and physically draining – or can prevent you from making any choices at all.

Staying Focused

By limiting your options and saying no to new commitments, you will likely feel less conflicted and can allow yourself to focus on what is most important. For a calmer, more satisfying lifestyle, re-evaluate how you spend your time. Prioritize social and volunteer commitments; give up those that are not fulfilling or are otherwise less important to you. Rethink time-consuming hobbies that have lost their appeal. Trim holiday card lists – and even instant messaging lists – to only those with whom you want to remain in contact. Consider your current responsibilities before volunteering to take on new projects at work. Keep your children’s after-school activities in check – then enjoy some extra time relaxing together.

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P: Primary Care Physician (PCP) 

What’s a PCP?

A primary care physician (PCP) handles your annual check-ups, preventive care, prescriptions and minor illnesses and injuries. Your Hill Physicians PCP also can refer you to a specialist when you need one. (Hill Physicians members can self-refer to Ob-Gyns and behavioral health providers.)

How to choose a PCP

Because your PCP plays such an important role in your family’s health, choose someone who makes you feel comfortable and meets your needs. Considerations include:

Personal characteristics: Do you prefer a male or female physician? Is it important that you see someone who has a similar cultural background or speaks another language?

Specialty: Do you want a physician the whole family can see? Family practice doctors serve all ages; those in internal medicine serve adults. Pediatricians work with children and geriatric doctors with older patients.

Accessibility: How quickly can you get appointments? Are weekend hours important? Do you want a doctor near your office or your home?

Patient satisfaction: Do current patients recommend this physician?

If you don’t already have a PCP or you are looking for a new one, you can browse the physician directory at www.HillPhysicians.com or call Hill Physicians Customer Services at 800.445.5747. Our staff can recommend a PCP who suits your situation and has delighted other Hill Physicians members. Once you choose a PCP, be sure to call your health plan to update your physician selection.

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Q: Quitting Aids 

“Quitting smoking is the most important thing you can do to improve your health,” says Eddy Joelson, MD, a Hill Physicians internist in Sacramento.

Beyond personal motivation, most smokers need encouragement, quitting aids and guidance to kick the habit. Some smokers try many times before giving up cigarettes for good. Learn from past failures and select quitting aids that are most likely to work for you. No single stop-smoking approach works for everyone but each of the following work for some:

• Nicotine gums, lozenges and inhalers provide easy dosage control and satisfy oral cravings.
• Fast-acting prescription nicotine nasal sprays help curb cravings.
• Discreet nicotine patches need to be applied only once a day.
• The prescription medications Chantix™ (which mimics nicotine in the brain) and Zyban® (an antidepressant) ease cravings but might not work for individuals with mood disorders and other health issues.
• Hypnosis seems to be helpful for some, though few studies have been conducted.
• Acupuncture also seems to work for some, but evidence of its effectiveness is mixed.
• Exercise can reduce withdrawal symptoms.
• Classes provide support and teach skills to deal with difficult situations.
• 1-800-NO-BUTTS, California’s free telephone counseling, is available in several languages. See page 10 for more information.

To build a quitting plan and locate resources to help you quit, visit our Tobacco Cessation Online Health Center or call us at 877.493.5563.

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R: RelayHealth 

At Hill Physicians, we believe you should be able to contact your physician whether it’s two in the afternoon or two in the morning. Which is why, through a partnership with RelayHealth, we’re offering free, secure online communication services for non-urgent healthcare matters.

“It’s a great way to get advice from your doctor about what your symptoms might mean without having to visit,” explains cover physician Leatrice Chang, MD. “Once patients are set up and in the habit of using RelayHealth, they love it.”

Debra Dane, a Hill Physicians member and patient of Dr. Chang’s, agrees. “RelayHealth is an additional way to communicate with your doctor about non-urgent matters. I’ve used it to get advice, referrals and lab results. It’s a way to have a conversation with Dr. Chang without having to schedule an appointment and drive.”

RelayHealth offers you the ability to:

• Request, schedule or cancel appointments and request referrals
• Renew prescriptions and manage pharmacy options, 24/7
• Receive lab results faster
• Maintain a secure Personal Health Record for you and your family

Sign up for this free service in just three easy steps:

1. Log on to www.relayhealth.com, click “Register As a New User” and select “Patient.” If you need assistance in setting up your account, please contact RelayHealth Online Services at 866-RELAY-ME.
2. Once you’ve created an account, click “Link To a New Doctor” and select your physician. This notifies your physician that you would like to communicate through RelayHealth.
3. Relax! You’ll receive a confirmation email from your doctor.

“High-tech is great. But so is high-touch,” adds Dr. Chang. “Patients will always need to come in for certain symptoms. But RelayHealth is a wonderful tool.”

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S: Surgery Centers 

When your physician recommends a procedure such as a colonoscopy, knee or shoulder scope or cataract surgery, consider an outpatient surgery center (OSC) instead of the hospital. These centers have several advantages over hospitals, including less waiting room time, a calming environment and a staff that specializes in assisting with your specific procedure. In addition, surgery centers have a low risk of exposure to hospital-based infections. Most patients find using surgery centers to be a more pleasant experience than having a hospital-based outpatient procedure. Your doctor will be happy to perform services in either place, so ask him or her to choose an OSC rather than a hospital for your next outpatient procedure.

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T: Trigger Point Therapy 

Trigger points are small, sensitive muscle knots often linked to pain elsewhere in the body. Ankle pain might come from trigger points in the lower leg, for example; jaw tension can cause headaches. By massaging tight trigger points, you can ease some aches without medications or medical visits.

Tension headaches, sinus pain and allergy symptoms might be reduced by targeting the muscles found under the eye (zygomaticus) and above the upper lip (levator labii). Use your fingertips to massage with short, deep strokes. Kneading the area below the cheekbone also relieves strain.

Trigger points in the gluteus maximus are linked with some cases of lower back pain and stiffness in the hips. Stand with your backside against a wall, feet 12 inches from the wall. Tuck a tennis ball behind your buttocks and roll it along the wall to massage those muscles.

Arch pain might originate in the gastrocnemius muscle, the largest of the calf muscles. To relieve tension, lie on your back, bend knees and position the calf of one leg on top of the opposite knee. Move the top leg in long, parallel lines from the calf to the ankle, massaging with the bent knee. Click here to see a demonstration photo.

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U: UV Protection 

Skin cancer is increasing faster than any other cancer. Best bets for reducing your risk:

• Use sunscreen products with a higher sun protection factor (SPF). They protect longer and screen out more harmful UV rays.
• Stay out of the sun between 10 am and 4 pm.
• Avoid tanning salons. Try a sunless tanning lotion instead.
• Wear treated clothing with an ultraviolet protective factor (UPF) of 30 or more. 
• On every birthday have a partner check your skin including palms, soles of feet and scalp. Keep full body photos to compare skin changes over time.
• Coffee fiends rejoice: Studies show caffeinated coffee might reduce your risk of developing skin cancer.

Is your sunscreen as good as it claims? See how yours measures up in the Environmental Working Group's recent study.

More information: Protecting your skin from ultraviolet radiation and skin cancer | Take the sun safety quiz

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V: Vitamin D 

In addition to helping build strong bones, research suggests vitamin D might help prevent a wide range of diseases, including breast, colon, pancreatic and prostate cancers; cardiovascular disease; both types of diabetes; depression; respiratory infections; skin infections and age-related macular degeneration. Yet many Americans, especially older adults, are vitamin D-deficient.

Though national standards are slow to follow, experts now recommend 1,000 International Units (IU) daily (less for those prone to kidney stones) through dietary supplements. To get vitamin D from sunlight, expose skin to 10-15 minutes of sun two to three days a week*. Then immediately apply sunscreen and wear protective clothing.

*Those with darker skin, older adults, those who are heavier and those who live in latitudes above 35°N (San Francisco is at 37°N) often need more exposure.

 

Editor's Note: After reading our recommendation to obtain vitamin D from moderate exposure to sunlight (Hill Health, fall 2008), Solano Dermatology Associates wrote to emphasize the dangers of sun exposure – including skin cancer, immunosuppression, photoaging and eye damage. They note that it’s safest to get your vitamin D from a daily supplement and protect yourself with sunscreen and sun-protective clothing and by limiting time in direct sunshine.

 

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W: Water

After extensively reviewing scientific studies, University of Pennsylvania researchers found no evidence to support the widespread recommendation to drink eight 8-ounce glasses of water a day. Research shows that drinking large amounts of water does not cleanse the body of toxins, improve kidney function, improve skin or prevent headaches. Drinking cold water will not promote weight loss, nor will drinking eight glasses a day. However, some people find they eat less because water makes them feel fuller and some consume fewer calories when water replaces higher calorie drinks. And despite popular opinion, coffee and tea are not dehydrating, nor is yellow urine a sign of dehydration.

Bottom line: Hot or cold, drink water – or coffee or tea – when you are thirsty.

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X: X-rays: Often unnecessary for low back pain

Eighty percent of Americans will experience back pain at some time in our lives. It is the third most common reason for doctor visits and most people expect to have an X-ray. But is it really necessary?

“More than 85 percent of low back pain has a non-specific and non-serious cause,” says Michael Robbins, MD, a Hill Physicians neurosurgeon in Folsom. “In these cases, X-rays, CT scans and MRIs can expose you to unnecessary radiation and costs and seldom are needed for appropriate treatment. These tests often can lead to further invasive and potentially harmful procedures which might be unnecessary.”

Good news: The majority of low back pain episodes will get better within six weeks – with or without treatment. In the meantime, comfort measures such as ice, heat or massage can help. Over-the-counter medication such as acetaminophen (Tylenol®), aspirin or nonsteroidal anti-inflammatory medications such as ibuprofen (Advil®, Motrin®) and naproxen (Aleve®) can help ease the pain. Gentle activity like walking and yoga can help strengthen muscles, increase flexibility and relieve pain. If severe pain requires a short period of bed rest, limit to no more than three days and return to normal activity as soon possible. Long periods of inactivity can lead to further weakening of back muscles and slow your recovery.

If you are experiencing significant neurological dysfunction such as a weakness in a leg or foot or loss of bowel or bladder control, seek medical attention immediately.

More information: Low back pain

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Y: Yoga

Hill Physicians members now can save 15 percent or more on select yoga classes. Yoga, which incorporates deep-breathing and relaxation techniques and develops balance and flexibility, has many benefits. Recent studies show that practicing yoga regularly can help decrease blood pressure; back, osteoarthritis and carpal tunnel syndrome pain; anxiety and even the need for asthma medication for some. Yoga also is effective for stress management and weight loss. Call Member Health Improvement at 877.493.5563 for information about classes near you.

Try this modified cobra pose to relieve hypertension or premenstrual discomfort. Inhale as you lift your chest off the floor, pressing your hands, forearms, thighs and tops of feet into the floor. To deepen your stretch, raise into full cobra by straightening your arms. Click here to view a demonstration photo of the modified cobra pose.

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Z: Zzzs 

“Adequate sleep is essential to health and comfort,” says Yi-Po Anthony Wu, MD, a Hill Physicians internist in Stockton. “A study of Californians found that an average of eight hours of nightly sleep improves health and contributes to longevity.”

Too little sleep can leave you irritable and unable to concentrate, while increasing the risk of obesity, accidents, type 2 diabetes and heart problems. Research also connects excessive sleep with higher mortality and coronary disease rates.

Aim for more continuous, quality sleep with these seven steps:

• Keep bedrooms dark, quiet and cool.
• Establish a regular sleep schedule. Avoid sleeping in on weekends.
• Use the bedroom for sleeping and relaxing activities only.
• Naps can improve mood and alertness. Limit to 20 or 30 minutes.
• Exercise regularly, ending workouts at least three hours before bedtime.
• Avoid caffeine after 3 pm and nicotine entirely.
• Unwind before bedtime by reading, listening to quiet music or drinking chamomile tea. Limit stimulating activities.

Visit our Sleep Online Health Center for help for common sleep issues or to access our free podcast series A Better Night's Rest.

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We hope you enjoy this special issue. We welcome your questions and feedback. Write to us to share your opinion.

 

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